Can i run a sub 2:10 800m?

depends on if you are already peaked. one can improve a lot in a month with smart training.

first off thanks for replying, i feel like i haven't peaked for either the 400 or 800 yet as i just recently found out running the 400 landing on the balls of your feet is more effective than heel landing like i do :/ and well for the 800 i felt myself slow down alot on the last 250m because i went to fast the 1st 400 like 62 or 63 instead of staying with a pace and ran a 70 the next lap and i cost us the win... :/ can you help me choose workouts that would benefit me in all 3 events...? I've heard intervals are really good & 10x400m at 70 is a workout I've tried before once...

You are not far off, but your endurance is poor and there's not much you can do about that with four weeks to go. It sounds like your relay performance is the most important thing, so learn to go out in 31/63-high/1:36 CONSISTENTLY so that you don't "blow up" by going out too hard in a relay (most common kids's mistake). Don't overtrain/overrace and you might get a nice new PR. Just LEARN YOUR 800 PACE.

Forget 4:46. Not gonna happen.Maybe run a 1600 for strength purposes, but mainly focus on 4/800.

k thanks for the advice bro what workout would you recommend for me to do this afternoon then :)

12 x 200 at goal pace of 32-low w/60s recovery. Add more if you feel good, or close the last few in 30-31. Other sessions later on once a week can work on larger chunks of goal pace (4x400 @ 64, 10x100 at 13.x w/3 min for 400 strength). Make sure that you don't do pace sessions too close to race days though. Other days are easy with fartlek or tempo, and do some true speed later in April (i.e. 150's, 200's at 200-400 rhythm).

alright man thanks alot for the workouts next race is in a week and a half so i have plenty of time to prepare/ get used to the necessary pace now :)

PS: those two workouts would be on "hard days" done every other day right? :) so in between ill just do what the coach suggests over this spring break and get some distance in as well :) thanks a bunch once again and i hope this will suffice in qualifying my relay teams for state this year :)

How old are you?

senior (17)

correct pacing alone could save you 2 to 3 sec. so you're almost there already.

I would suggest going 64 to 65 first lap max.

Then progressively all out.

7 secs between first lap and second lap in the 800m is an indication that your first lap is way too fast.

1 sec difference between the 2 laps is what you should go for.

Good Luck!

my first sub 2:10 came when i ran 54 in the relay and 5:03(ran stupidly..went out in 2:43closed in 2:20), so you probably are veryyy close, just pace it well like 63 first 400 ran evenly then move the last 300.

i was a freshmen with no bas, and only track work...yeah my old school didnt know how to develop runners just take talent and claim they coached it....

train to be stronger. any speed workouts you do, do an active recovery jog instead of just standing around. do good warm-ups and cool downs, and train in you training shoes, not spikes. Get more sleep, stay hydrated better, and get confident in your racing. Dont question your abilities. Racing is 85% mental.